Stefano’s Log

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/8km Tempo/3km Cool Down
- 4:49 Avg Pace
- 164bpm Max Hr

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- KB Hip Bridges 3x12
- Side Clams 3x10

KB Reverse Lunges 3x5 28kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 12kg
Weighted Dead Bugs 3x5 10kg
DB Single Leg Deadlift 3x5 26kg
KB Calf Raises 3x10 28kg

[Stefano]

LSS Run:
- 01:10:22
- 12,00km
- 154bpm Avg

[Stefano]

LSS Run:
- 01:52:04
- 20,00km
- 140bpm Avg

[Stefano]

LSS Run:
- 01:21:41
- 14,00km
- 143bpm Avg

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- KB Hip Bridges 3x12
- Side Clams 3x10

KB Reverse Lunges 3x5 40kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 14kg
Weighted Dead Bugs 3x6 10kg
DB Single Leg Deadlift 3x5 28kg

[Stefano]

12x400m Repeats
- 2km Warm Up/3km Cool Down
- 3:54 Avg Pace
- 174bpm Max Hr

[Stefano]

LSS Run:
- 01:24:08
- 14,00km
- 140bpm Avg

[Stefano]

Tempo Run@HM Pace:
- 2km Warm Up/8km Tempo/3km Cool Down
- 4:47 Avg Pace
- 166bpm Max Hr

+Strength Session

Hip/Glute Circuit Warm Up w/ Bands:
- KB Hip Bridges 3x12
- Side Clams 3x10

KB Reverse Lunges 3x5 40kg
Weighted Pull Ups 3x5 12kg
Weighted Ring Push Ups 3x5 14kg
Weighted Dead Bugs 3x6 10kg
DB Single Leg Deadlift 3x5 28kg
KB Calf Raises 3x10 30kg

[Stefano]

LSS Run:
- 01:20:03
- 14,00km
- 141bpm Avg

[Stefano]

Long Run:
- 02:04:21
- 23,00km
- 146bpm Avg

[Stefano]

LSS Run:
- 01:12:23
- 13,00km
- 149bpm Avg

+Strength Session

Back Squat 3x5 65kg
Weighted Push Ups 3x5 20kg
DB Single Leg Deadlift 3x5 30kg
Weighted Dead Bugs 3x5 16kg